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  1. #361
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    10/5/2019
    Chin-up: bwt x 6x2.
    Lat PD: 130x10.
    Press: 45x5x2, 65x5x2, 95x5, 115x5, 125x5, 135x1, 115x5.
    Hang from chin bar x 20 seconds
    45 minutes


    10/6/2019
    Chin-up: bwt x 7.
    Glute raises: bwt x 12, 25x10x2.
    Squat: bwt x 8x3, 45x5x2, 135x5x2, 225x5, 275x3, 295x3, 310x2, 315x3, 295x1, 275x5.
    Straight bar curls: 65x8x2.
    55 minutes

  2. #362
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    10/8/2019
    Bench Press: 55x8x2, 105x6, 145x5, 195x1, 175x5, 180x5x3.
    Incline DB Press: 45x10, 55x10.
    Incline DB Curls: 25x12x2.
    35 minutes

    10/9/2019 bwt = 173.1
    Chin-ups: bwt x 6 x 3.
    Lat PD: 130x10x2, 130x8.
    Glute raises: bwt x 12, 25x10x3.
    Squat: bwt x 8x3, 45x5x2, 135x5, 225x5, 245x5x3.
    45 minutes

  3. #363
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    10/9/2019
    Chin-up: bwt x 6.
    Stiff Leg DL: 45x6x2, 135x6x2, 225x5.
    DL AG: 315x3, 365x3, 395No, 385x2.
    DL AG: 315x3x3 with 90 sec rest/set.
    Shrugs: 225x5x2, 155x8.
    Bent over Rows: 145x8x2.
    50 minutes

  4. #364
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    10/12/2019
    Hang from chin bar x 20 seconds.
    Press: 45x8x2, 65x5x2, 95x5, 115x2, 125x5x2, 125x3.
    30 minutes

  5. #365
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    10/13/2019
    Chin-ups: bwt x 6x3.
    Lat PD: 130x10x2.
    Glute Raises: bwt x 15, 25x10x2.
    Squat: bwt x8x3, 45x5x2, 135x5, 225x5, 275x3, 295x3, 305x5, 275x5, 245x5.
    55 minutes

  6. #366
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    10/15/2019
    Bench Press: 55x8, 105x5, 145x5, 165x5, 183x3, 195x1, 175x5x4.
    40 minutes

  7. #367
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    10/17/2019
    Press: 45x5x2, 65x5, 95x5, 115x3, 135x1, 135x2, 120x5x2.
    Squat: bwt x 8x4, 45x5, 135x5, 225x5, 250x5x3.
    Straight Bar Reverse Curls: 45x10x2.
    Straight Bar Curls: 70x10x2.
    45 minutes

    10/18/2019
    Stiff Leg DL: 45x6x2, 135x5, 225x5.
    DL DOH: 315x3.
    DL AG: 385x1 (dropped R2 at midpoint), 405x1, 365x5,
    315x3x3 with 90 sec rest/set 2@DOH, 1@AG.
    Shrugs: 225x5x2, 155x8.
    Bent over Row: 155x8.
    50 minutes

    10/19/2019 bwt = 173.5 lbs
    Chin bwt x 6x2.
    Lat PD: 130x8x2.
    Glute raises: bwt x12, 25x10x2.
    Incline BP: 45x5x2, 95x5, 135x5, 155 pause x 2, 155x4, 155x5, 145x5x2.
    Straight Bar Curls: 65x10.
    Hang from chin bar x 30 seconds.
    35 minutes

    10/20/2019 (really tight from consecutive days lifting, extra warm up exercises needed)
    Chin bwt x 6.
    DB Bench Press: 25x10.
    DB Hammer curls 25x8.
    Squat: bwt x8x4, 45x5x2, 135x6x2, 225x5, 245x5, 275x5, 295x5x2, 245x5.
    50 minutes

  8. #368
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    10/23/2019
    Chin-ups: bwt x 6, bwt x 7.
    Lat PD: 130x10x2.
    Glute raises: bwt x 15.
    Press: 45x6x2, 65x6, 95x5, 115x5x4.
    Squat: bwt x 8x3, 45x5, 65x5, 95x5, 135x5, 225x5, 265x5x4.
    50 minutes
    Last edited by jww8; 10-28-2019 at 08:22 AM. Reason: correction

  9. #369
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    10/24/2019
    Chin-up: bwt x 6x2.
    Bench Press: 45x8x2, 95x5x2, 135x5, 155x3, 165x5x4.
    Stiff Leg Dead Lift: 45x5, 135x5, 225x5.
    Dead Lift DOH: 315x1.
    Dead Lift AG: 365x1, 385xNo, lost RH closed grip near finish, 335x5x2.
    Bent over Rows: 145x6x3.
    Incline DB curls: 25x12x2.
    50 minutes

  10. #370
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    starting strength coach development program
    10/26/2019
    Press: 45x8x2, 65x5x2, 95x3, 115x1, 135x1, 120x5x4.
    Pull ups: bwt x 4x2.
    25 minutes

    10/27/2019 bwt = 173.2
    Chin-up: bwt x 6.
    Glute raises: bwt x 12.
    Squat: bwt x 10x2, 45x62, 135x5x2, 225x5, 275x3, 290x5x4.
    45 minutes.

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